The complex consists of the following exercises:
Set a timer and do each exercise for 30 seconds, then rest until the end of the minute and start the next one. After completing one lap, take a break for the required 30 seconds and repeat all over again. Complete 2-4 laps.
Stand up straight, bend over and place your palms on the floor. Without bending your legs, stand on your toes. This is the starting position. Lift your right foot off the floor and touch your right hand, then put it back in place and repeat the same on the other side. In turn, lower your hands to your elbows and rise back to the starting position. Repeat from the beginning.
Lie on your back, put your hands behind your head and lift your feet off the floor. This is the starting position.
Turn the body to the right, bend your left leg and reach with your left knee to your right elbow. Then do the same in the other direction. Complete four shifts.
Then lift the body higher and pull both knees up to the chest. Hold this position for a couple of seconds, return to the starting position and start over.
Stand in the bar on your elbows, tighten your abs so that your lower back does not sag. Take turns bending your knees, trying to touch the triceps, and return your legs to the starting position.
Then extend your arms forward, placing them in the palm of your hand. Take turns bending your right and left legs at the knee, and then return to the starting position and start the ligament anew.
Lie on your back, straighten and connect your legs, stretch your arms over your head.
Lift your body and legs at the same time, touching your toes with your hands. Then sit down, bend your left leg at the knee and put your foot on the floor, as well as your right palm. Leaning on them, turn around through the right side at point-blank range lying down.
Do a push-up, turn around on your back through the same side and start over. This time, after the "fold", put your right foot and left palm on the floor and turn around at point-blank range lying across your left side. Alternate sides every other time.
Write me how you like the training. How many laps have you done?
